Dangers
of Lack of sleep
Lack of sleep affects our nervous systems by
leaving us drowsy and unable to concentrate.
Not getting enough sleep also leads to poor
memory and physical performance. If sleep
deprivation continues, hallucinations and
mood swings may develop. In the same vein,
sleeping problems are common in both mental
and physical disorders including depression
and schizophrenia, Alzheimer's disease,
stroke, cancer, and head injuries.

If you
can't fall asleep within 20 minutes, get
up and do something boring until you
feel sleepy. Sit quietly in the dark
listen to some nice soothing music.
Don't expose yourself to bright light
while you are up.

Don't take
naps. This will ensure you are tired at
bedtime. If you just can't make it
through the day without a nap, sleep
less than one hour, before 3 pm.

Get up and
go to bed the same time every day. When
your sleep cycle has a regular rhythm,
you will feel better.

Refrain
from exercise at least 4 hours before
bedtime. Regular exercise is recommended
to help you sleep well, but the timing
of the workout is important. Exercising
in the morning or early afternoon will
not interfere with sleep.

Develop
sleep rituals. Listen to relaxing music,
read something soothing for 15 minutes,
have a cup of warm milk, and do
relaxation exercises.

Stay away
from caffeine, nicotine and alcohol at
least 4-6 hours before bed. Caffeine and
nicotine are stimulants that interfere
with your ability to fall asleep.
Alcohol may seem to help you sleep in
the beginning as it slows brain
activity, but you will end up having
fragmented sleep.

Have a
light snack before bed. If your stomach
is too empty, that can interfere with
sleep. However, if you eat a heavy meal
before bedtime, that can interfere as
well.

Take a hot
bath 90 minutes before bedtime. This
will relax your body and will make you
feel sleepy.

Make sure
your bed and bedroom are quiet and
comfortable.

Beauty
Sleep

Getting a
good night's sleep
is as important as eating a proper healthy
diet and exercising to keep a beautiful
figure. Because a good nights sleep not only
makes your skin look beautiful and fresh but
it also helps you concentrate in your work
and keeps your brain more alert. Though in a
busy lifestyle we always try to sacrifice
sleep for work but it is very important that
you set aside enough hours for some good
old-fashioned beauty sleep. The average
adult needs seven to eight hours of sleep,
while infants need 16 hours of sleep, and
teenagers need about nine hours.

The
benefits of sleep
Scientists believe that sleep gives our
bodies the chance to maintain and repair our
bodies and minds. Each night we cycle
through three stages of sleep ranging from
light sleep to deep sleep, and finally, to
rapid eye movement (REM) sleep. A complete
sleep cycle takes 90 to 110 minutes on
average. While we sleep our brains are using
important neuronal connections that might
otherwise deteriorate from lack of activity.
During deep sleep, brain activity that
control emotions, decision-making processes,
and social interaction shuts down, allowing
us to maintain optimal emotional and social
functioning when we are awake. Cell growth
and cell repair takes place to combat the
affects of stress and UV rays in this stage
as well. Hence, deep sleep can truly be
called beauty sleep. Sleep also helps our
bodies fight infection. This is because our
immune system releases a sleep-inducing
chemical while fighting a cold or an
infection. Sleep helps the body conserve
energy and other resources that the immune
system needs to mount an effective attack.

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How to Fall Asleep Easily & Naturally!!
- No More Tossing and Turning
- No More Insomnia
- No More Restless Nights

Sleep Naturally and Wake Up Refreshed!
Even losing sleep a few nights a week can significantly impair your ability to function and decrease the quality of your life. You know by now how you feel without a proper sleep: fatigue, irritability and a loss of concentration are high on the side effects list for insomnia.
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